Training for Saturday 11-27:
Aerobic Power/IWT:
3 Rounds of:
12 unbroken power snatch - 115#
90 sec AirDyne @ 90% (subbed Runs around the farm @ 90%)
rest 2 min
rest 5 total minutes (including 2min of last set)
3 Rounds of:
12 unbroken push press - 125#
90 sec burpees @ 90% (27-24-24)
rest 2 min
rest 5 total minutes (including 2min of last set)
Body Circuit
5 sets of:
8 knees to elbows (rest 10 sec)
10 push ups (rest 10 sec)
12 body Squats (rest 10 sec)
Cash Out:
Wetghted Pull-ups (Straight Sets): My dad had a weight set up with 50# so I did some sets of 3 varying grip.
2x3 sets under handed,
2x3 sets over handed,
2x3 sets mixed grip (over under)
1x12 dead hang pull-ups
I was planning on doing task 1 with the wallball and double unders, but I left my wall ball in Bolivar. That being the case, I decided to pull one out from a few weeks back. I remember reading that IWT is one of the best ways to boost metabolic burn and build muscle...and after the last couple of days, Lord knows I need to burn some calories.
This is a good WOD. I am glad I did it and glad to see more IWT coming up in the next couple of weeks. I liked subbing the runs instead of Double Unders for the Air Dyne this time. It removed the technical aspect and I was able to keep the intensity up and feel like I hit the stimulus better. Although the runs did get slower and slower...
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